I need to share this info with anyone out there that might be actively using, recovering from or knows someone that is an addict. There are plans for cravings and this particular plan is a 7-minute plan, so obviously it doesn't take much time, and may stop you from making a huge mistake by using again. This was info given to my daughter at a drug rehab facility and she has used it with success. I don't have the original source of this article, it was a handout at the rehab.

7-Minute Plan for Cravings

Long after a drug addict becomes abstinent, the brain continues to hunger for the chemical that once fueled its pleasure centers. Fortunately, for the addict, cravings only last 5-7 minutes. It is critical for the recovering person to take steps during this window of time to combat the cravings.

Develop an action plan that will get you through your craving; include coping strategies that will occupy at least 7 minutes until the craving subsides. On a 3X5 note card, write out your plan and carry it with you at all times. When a craving hits, the potential for your disease to become active is very strong and it helps to have something tangible to refer to for guidance.

Below are some suggestions you may want to consider for your individualized plan. Remember it is always best to stay out of your head when experiencing a craving, however, you must learn how to use material tactics until you can get to the phone, a peer, or a meeting.

Mental and Diversion tactics:

• Prayer - Serenity Prayer, 3rd Step Prayer, Lord's Prayer, Hail Mary, etc.
• Review the negative consequences and pain of your addiction. Recall what happened the last time you used.
• Positive Self-Talk - Choose specific affirmations..."I respect and love myself today"..."I deserve freedom from active addiction"..."I am a child of God"...etc. Write them out on the opposite side of your card.
  
• Visualization - Learn to associate your use with negative outcomes. Picture your family at your funeral, visualize yourself behind bars..., then picture yourself sober, enjoying life in a place that is peaceful and serene.
  
• Wear a rubber band around your wrist and snap it when you get a craving. Focus on the feeling against your skin. (Make sure the band isn't too tight, this isn't meant to be self torture)
  
• Carry a 24 hour key tag or medallion and reach for it when a craving hits.
• Deep breathing with mental imagery - Take long deep breaths through your nose until your lungs are full. Hold for 3-5 seconds and exhale slowly through your mouth.
  
• Counting - Count to 10, 20, 100...whatever it takes.
• Sing or hum a cheerful song. (not Eric Clapton's "Cocaine")
• Reach for some literature, (Big Book, basic text, daily meditations, wallet cards, or write your own meditation right on the card).

Physical Strategies (when able):

• Take a brisk walk, jog or sprint.
• Drop and do push ups.
• Shoot some hoops.
• Life weights.

Support Group strategies:

• Get to the nearest person and tell on your disease...expose the craving.
• Pick up the phone and call your sponsor...call someone from your home group...call someone in your family who supports your recovery...call a therapist...call the operator and ask for the time, etc.
• Get to a meeting and share.

All of these strategies are known to help. If there are other diversions you have used in the past, use them. The most important thing is, you won't stop the craving, but your CAN and WILL stop the risk of using again.

Good Luck and God Bless!